Train Slow to Race Fast Part 3

In this third part of the series I unpack the importance of a heart rate monitor as a tool to ensure that your easy run days are at a low enough intensity. This will enable your hard days to be hard enough for you to make massive improvement.

Train slow to race fast part two

This series of videos highlights the importance in terms of race performance and injury prevention of doing most of your run volume at or below aerobic threshold pace. I also explain what aerobic threshold is and how to train at that level.

Train slow to race fast part one

This series of videos highlights the importance in terms of race performance and injury prevention of doing most of your run volume at or below aerobic threshold pace. I also explain what aerobic threshold is and how to train at that level.

Question from Mie-Na: Injury rehabilitation and preparing for a 50 miler

Today we have a question from Mie-Na
She asks:
What do you recommend during the tail end of injury rehabilitation?...

Four ways to avoid overtraining

In today's video I look at the balance between training and adaptation.
I also look at what causes overtraining and how you can you can avoid being sidelined by overtraining.

For first time runners, here is a link to my video about how to start jogging for the first time: http://youtu.be/ASstPI4m5CM

Question from Samuel about effort level for mountain bike rides on my free XTERRA training program

Answering a question from Samuel about intensity levels of mountain bike training on my XTERRA Maui World Championship training program.

XTERRA World Championship - Maui: Training Plan For Week 3 (with videos)

Only 3 weeks remain until XTERRA Maui.
This training plan contains only the "core set" of each workout.

Warm-ups for all workouts are the same:

Warm-up for swimming:
100m reverse individual medley as follows: 25m front crawl, 25m breaststroke, 25m backstroke, 25m butterfly. A soft and relaxed pace.

Then 200m technique drills:
50m kick; 50m catch up drill; 50m fists (swim with closed fists); 50m side to side drill.

Warm up for bike:
10mins spinning a light gear.

Run warm up:
5mins slow easy jogging. 

XTERRA World Championship:

Monday 06 October 2014

Swim: 5 x 400m with 30 seconds rest between each.

Bike: 30km MTB

Tuesday 07 October 2014

Swim: 1x2500m with pull buoy. Easy pace.

Run (trail running)
Do six sets of single track Kenyan hill repeats.

Find a hill, preferably single track… Shade will be good as well…

Run up as hard as you can and run down at race pace. Only time the up part of each repeat. Start the next repeat as soon as you reach the base of your hill again.

Each set consists of hill repeats of 1min; 2min; 3min; 2min; 1min. The “rest” between each set is 5min running on a flat path at your aerobic threshold pace.

The Training for all would be as follows:

6 sets:
Run up as hard as you can 1min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 3 min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 1min
Down at race pace
5min running on a flat path at your aerobic threshold pace.

Wednesday 08 October 2014

Bike (MTB):
Mountain bike hill repeats: 4min up as hard as you can go, followed by race pace back  down. Terrain: single track. The workout: 6 sets of 5 repeats per set with 5 minutes rest between sets.

Thursday 09 October 2014

Swim: 8 x 600m with 30 seconds between each.
Run: 60 minutes at conversation pace.

Friday 10 October 2014

Bike: 20km MTB

Saturday 11 October 2014

Swim: 4 x 250m with 30 seconds between each.
Run: 90 minutes at conversation pace.

Sunday 12 October 2014

Bike: 50km MTB 
Run: 30min straight off the bike.

This is XTERRA!

 www.xterraspain.com